This Pumpkin Spice Baked Custard, No Sugar Added is a PCOS-friendly recipe with 178 calories, 12g protein, and 11g carbs per serving. Ready in 45 minutes. High in fiber (4g), which supports insulin sensitivity.
Nutrition per Serving
Pumpkin pie without the crust is one of the better trades available in dessert. The crust is where almost all the carbohydrate and refined flour lives, and the filling, made properly, is a spiced custard that stands on its own.
Grocery list:
- Unsweetened pumpkin puree
- Eggs
- Unsweetened almond milk
- Plain Greek yogurt
- Ground cinnamon, ginger, nutmeg, cloves
- Vanilla extract
- Liquid stevia
- Pecans
Glycemic index of the key ingredients: pumpkin has a high GI of 75 but a very low glycemic load of about 3 per serving because it is mostly water. Eggs and yogurt are near zero.
Ingredients
Instructions
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Heat the oven to 325F (160C). A low oven is essential, custard baked hot splits and weeps.Whisk the eggs, then whisk in the pumpkin puree, almond milk, Greek yogurt, vanilla, stevia, salt and all the spices until completely smooth.Divide between two ramekins and set them in a baking dish. Pour hot water into the dish to come halfway up the sides.Bake for 32 to 35 minutes. It is done when the edges are set and the centre still has a slight wobble. It firms as it cools.Cool for 15 minutes, then serve warm topped with chopped pecans, or chill and eat cold.
Why this works for PCOS
Pumpkin is a good example of why glycemic index alone is a misleading number. Its GI is 75, which sounds alarming, but a serving contains so little available carbohydrate that the actual glucose impact is minimal. Glycemic load, which accounts for portion size, is the more useful measure and pumpkin scores about 3.
At 11g of carbohydrate and 12g of protein, this fits comfortably inside carbohydrate-counting guidance and still tastes like a proper autumn dessert.
The ingredients doing the work
- Pumpkin: beta-carotene, potassium and 3g of fibre, for 40 calories a serving.
- Eggs: the structure of the custard and 12g of protein alongside choline and vitamin D.
- Cinnamon and ginger: both studied for modest effects on fasting glucose and inflammation, and together they carry the sweetness so the stevia can stay minimal.
- Pecans: monounsaturated fat and texture on a soft dessert.
Swaps and notes
Dairy free: skip the Greek yogurt and use an extra quarter cup of almond milk plus one extra egg yolk for richness. Higher protein: add half a scoop of vanilla protein powder to the mix. Richer version: replace half the almond milk with tinned coconut milk, which brings it to about 240 calories.
Buy pumpkin puree, not pumpkin pie filling. Pie filling is pre-sweetened and typically carries 20g of added sugar per serving, which defeats the entire recipe.
How this fits a PCOS week
One good meal does not move insulin, androgens or cycle length. A repeatable week does. The point of this recipe is that it is boring in the best way: it holds its blood-sugar shape whether you cook it carefully on a Sunday or throw it together on a Wednesday night, so it survives real life.
PCOS Meal Planner builds this into a full week around your calories, your symptoms and the foods you actually like, then hands you the grocery list. You cook. It handles the arithmetic.
Why this Pumpkin Spice Baked Custard, No Sugar Added works for PCOS
At 11g of carbohydrates per serving, this Pumpkin Spice Baked Custard, No Sugar Added is on the lower-carb end, which suits women with PCOS who have confirmed insulin resistance or who notice strong post-meal energy crashes. Pair lower-carb meals like this with a generous portion of non-starchy vegetables to keep fibre intake up.
Desserts on a PCOS plan are not banned, but timing and pairing matter. Eating sweet foods immediately after a balanced meal (rather than on an empty stomach) blunts the blood sugar response, since protein and fat slow gastric emptying. This Pumpkin Spice Baked Custard, No Sugar Added works best as an occasional post-dinner option rather than a standalone snack.
At 195mg of sodium per serving, this Pumpkin Spice Baked Custard, No Sugar Added fits comfortably within the 1500-2300mg daily target most cardiology and PCOS guidance agrees on. Lower-sodium meals are useful for women with PCOS who also experience bloating or who are managing blood pressure alongside metabolic concerns.
You Have a Recipe. But Do You Have a Full Week?
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Frequently Asked Questions
Yes, this Pumpkin Spice Baked Custard, No Sugar Added recipe is designed to be PCOS-friendly. At 178 calories per serving with 12g of protein, it supports balanced blood sugar and hormonal health. It also provides 4g of fiber, which helps with insulin sensitivity.
This recipe takes about 45 minutes total. Prep time is 10 minutes and cook time is 35 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 178 calories, 12g protein (27%), 11g carbs, 10g fat. Plus 4g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.
Yes, this recipe works well as a PCOS-friendly Dessert. At 178 calories, it fits within typical PCOS meal plan targets for Dessert. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 2 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
Cook Another PCOS-Friendly Dessert
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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